WOD 7/29/09

Thrusters 5-4-3-1-1-1 The first rep always starts from the ground and the multi rep sets must be completed without returning the bar to the ground.

43-53-58-60-62-63 I went really light today. My shoulder is acting up and getting my arm into the active shoulder position was not fun.

I think our summer challenge is on a hiatus right now last week was finals and this week on Monday my grandmother passed away:

She had a good happy life. She passed away Monday after having complications from a stroke she had at the beginning of this month. She was 83 yrs old and had a fine memory and the only thing noticeably wrong with her before her stroke was the emphysema (she had from smoking all her life until resent) that made it difficult to keep up with her endurance. This is a picture of her and my dad in 05' when we went to visit for Memorial Day. I get to go home to San Diego to see my family this weekend and celebrate her life.

No more rests after next week Tim Sr. The games will continue! But congrats for finishing the Burpee Challenge! The few, the proud, the crazy ones who were able to finish!

WOD 7/17/09

5 rounds for time:
Run 200m
25 Sumo Deadlift High Pull (m:65lb,f:45lb)
25 DB Push Press (m:40lb,f:25lb)

The thing that made this workout tough was how many rounds we had to do, and the fact that our shoulders were already dead from this weeks other workouts. Mine was modified to 20 reps instead of 25 I also did 43lb sumo deadlift high pulls and 12 lb db push presses could have possibly done more on the db Push presses however I would have taken Matt up on his offer to only do 4 rounds and not 5 and still would have had the same time I think. 18:47

After it was all done, I saw Tim Sr. walk in. I would have given him a standing ovation but it took all I had to pull myself up from the concrete to a sitting position, I did clap and cheer. I think I would have given him this week just for showing up today if he hadn't had shown me up. His time was in the 16 min range. I will let him post his info b/c I'm sure he has a lot to add to his side of the story.

Extra Day WOD 7/15/09

Tim Sr. is so trying to cheat!!!! He is using the coming on a day that no one else comes trick! Well, I'll show him and show up!!!! (Luckily it was on a day my Husband was going to be home half the day so I could go).

So, Tim Jr. gets home from his workout to tell me that Tim Sr. had showed up today and did the workout we had agreed to do the skill day on Wednesday or Thursday not the workout!!!! He is trying to earn extra points. Well, Not while Coyote Joe is up as the trophy!!! So I had to go and do the workout at 8:30 so that Tim Sr. couldn't pull a fast one on me. There goes another week without pull-up practice. So it was hot and Sunny. Thankfully there was a nice breeze and the building was still blocking most of the sun. So, CFC Matt made up this crazy workout and He was smirking the whole time he was demonstrating it. I'll just list the items in the workout I don't think it needs more explanation besides the fact that I got the same Mod Tim Sr. got and only did 25 reps instead of 30 of each item except the tire lifts which I did 10 as prescribed. I went light too b/c this is the first time I have done Crossfit workout 3 days in a row.

For time (in any order):
Row 500m
30 Full circle Box Jumps (m:30in,f:24in) I did 12"
30 Pull-ups JPU
30 Ring dips Jmp
60 Walking Lunge steps with plate overhead (m:45lb,f:25lb) I did 10lbs
30 Knees to Elbows I did Knees to chest
30 Push press (m:65lb,f:45lb) I did 30lbs
30 GHD Hip Extensions
30 Wall Ball Shots 2-for-1s (m:12lb,f:10lb) I did 6lbs
30 Burpees
10 Tire Flips
Run 400m

My posted time 30:48
Tim Sr.'s Posted time 32:24

We are now tied everything is hanging on Friday's workout.

MondayJuly 14,09

A new week, a new opportunity for a valuable trophy. Showing up to the workout reveals that the workout is Fran. Starting the workout I notice the tightness in my right shoulder...could it be from the burpees I did on Sunday. I was 1 day behind in the burpees challenge and decided on sunday to attempt to catch up so my sunday workout was 165 burpees. Now I would pay the price. On the second round (21-15-9) my arms were non-existance. Somehow I managed to get thru the workout and call time. Ended to be 6:34 guess that not too bad. But was not sure what Jana would do. Regardless the tone for the week was set.

The Burpee challenge has been exactly that for me. Not one of my favorite excercises, I still am in the challenge. I have to say they have gotten in better form however I don't know if they get any easier. 20+- days left...... Got some things to contend with physically my shoulder, and right wrist and forearm are complaining. I will keep trudging along placing one foot in front of the other hoping to see that finish line.

I understand that Jana Came close to beating me this day however I managed to pull it out and take home a win. Still games to come for this weeks trophy. Time will tell whi wins this week

WOD 7/14/09

Max weight Cleans
1-1-1-1-1-1-1

73-78-83x-83x-80-82x-82
I started at 73lbs today. I didn't know I was insane until I walked up to the board and looked at all the other girls starting weights 53 or 63 was the average. OK, little steps I thought to myself. But then I looked at the 25 lb weights and I had a goal, I was going to put them on either side and do this. So from 73lbs to 78lbs which seemed very heavy. OK, now the 25's. I put them on total of 83lbs, I lifted and couldn't get under it. One more try. Again same story. OK so go back down 80lbs, success! Matt P came over and told me I think his words were "I almost pissed myself your form was so good." He also said that because of that "the weight will eventually come." OK, so there was hope. I came back from writing on the board and started to put half lb weights on either side but then I thought if I do that then I won't reach my goal. So I put the 1lb weights on 82lbs. I got under it this time but when I tried to stand up the weights fell. Shake it off one more attempt that's it I won't be able to get to my goal but at least I can be just one lb short. I got under the 82 all I have to do is get that up. So I get over there and I try one more time. I get under the weight I attempt to stand up but I feel a little pee come out oh crap I go back down. So, I'm sitting there in the squat position and CFC Matt sees me "Stand up Jana, Stand up!" "I'm going to pee myself" I respond. "Oh well," I thought to myself "I've got to do this. " I stand up with everything I have and a little extra lubrication. I stood up!!!!! Wahoo!!!! It was so awesome. So, next time I will put those 25lb weights on the end. I liked having my own bar It really encouraged me to push myself.

OK, so there was no Tim Sr. and he was supposed to be there today. We talked about it before we left the gym yesterday and we had agreed on 5:45 am. Does he not know that it means (if I go that early that I have to get my son up and do a trade off with his daddy at the gym? If I can get the both of us there in the morning then he can get himself there. I only got to do the jog portion of the warm up since Tim Jr. still had not finished his workout. I even started my jog with Timmie. Luckily, there are really nice ladies up there that didn't mind helping out with our little cutie. So, next time you think to yourself ,Tim Sr. if you read this, I don't want to get out of bed this morning just think of the look on little Timmies face when he finds out that you're not there.

New Trophy

OK, So it's time again to post the winner of the week. This weeks winner is ...... Jana. So, what is Tim Sr. going to do now with two losses behind him? Tim Sr. said in response to this question "I have regrouped and gotten the workout schedule worked out with my trainer Adoy." So, Was that his real problem this whole time? Only time will tell. Jana said "Well, he probably would have had the trophy this week if he wouldn't have forfeited so many times." The break down of the scores Monday Jana 2 Tim Sr 1; Tuesday (make up for the rest of the week day for Tim Sr.) Tim Sr. 2; Wednesday Jana 2 Tim Sr. forfeit; Friday Jana 2 Tim Sr. forfeit. Total Jana 6 Tim Sr. 3
So, It is again time to come up with a trophy for this week. This weeks trophy will be Coyote Joe. Coyote Joe has been in Jana's possession for just under two decades. It was a gift from her grandmother McCormick (Maternal side of the family). This trophy is very important to Jana. She has had it displayed somewhere in her home since the gifting of Coyote Joe from her Grandmother. It will be a big loss to Jana if she looses this week. However no matter who the winner is it will be put back in the trophy rotations to win again.

WOD 7/13/09 FRAN!

OK, so what's your Fran time? Well now I know (and I think mine sucks)!

Fran:
Sets of 21-15-9 of the following:
Thrusters (m95;f65)
Pull-ups

After deciding together last night what time we would show up (5:45am) I arrived late, but it was sure good to see Tim Sr. there at the same time, I did as much of the warm-up as I could before Matt called us all in. I practiced I was really strong on the 27lbs I did good on the 40lbs and I did the 45lbs (69% standard female weight). I struggled with making sure I kept on my heels which should have been my first indicator to stay at the 40lbs, but I didn't. After we started I Tried to keep up but I have never been a good squater and I think the weight was just a little too heavy for me. I strugled (I think the first 5 were strong) every time almost from the begining to get the weight over head. Then going to pull-ups what a joke I had to use the same muscles (and um, by the way, I'm like way hevier than that 45lbs bar I was trying to lift)!!! Man, every round was the same I only got more tired. While I was trying to finish up my second round I heard Tim Sr. say "time." Luckily I was the last one still doing the workout during my last round and I had everyone cheering me on, even Mary from the 5:00am class was there. OMG was I tired!!!!! But I kept it up. I finished 9:05 not the longest time of the day but deffinetly the longest of our group. So I only get one point for today (actually, all that you just read and if by chance you saw me today was just a show to get Tim Sr. inspired to keep coming the rest of the week;).

Pam said she would send me pictures b/c she decided to take some since Tim Sr. and I showed up at the same time. So, I will post them ASAP. Tim Sr. also said that he would post too I'm sure he will want to let us know that Adoy was awake this morning and able to come and help him train. I guess Adoy has a strict policy about not training before 5:45am.

WOD 7/10/09

Sets of 21-15-9 for time
Dead lift (M225;F155)
Box Jump (M30;F24)

Jana's time and Mod's
8:24
dead lift 113 ~73% female weight
Box Jump 12 50% female hight

It was hard to get out of bed this morning but I did because I knew Tim Sr. would be there. I wanted to do the 135lb dead lift and did it well about 4x's. But I wouldn't be able to keep up and would have taken too many breaks. I took a lot of breaks as it was. The 18" box was also taken, so I just did the 12" box (I was falling with that one so I am glad I didn't do the 18" box). Box jumps are hard to do after a dead lift I think you have to use the same muscles.

Thanks to everyone who helped cheer me on. I was taking a long time but I have to say that my form was fairly good. I had to use everything in me to keep my knees from knocking on the dead lifts and I sure felt those muscles crying after I finished. Mary and Marnie did great today way to push yourselves girls! And no Tim Sr?

WOD 7/8/09

one round for form
500m row
30 burpees
10 from shoulder rack to overhead by any means (165m;115f)

Well, today was ineresting. I don't think I have ever done this before where I took my time and tried to make sure everything was perfect. I took my time so I don't know why I was driping in sweat at the end. I don't usually drip, I guess it was the humidity from the rain yesterday. I did fairly good. I did 53lbs in a push jerk. My form was inconsistent though. I really tried to keep a good curve in my back and not go to my toes and use the power from the dip drive to push up the weight. I was going to do 63lbs it was heavy before I did the other things and since I wanted to focus more on form I decided to go back down to 53lbs. So I don't know how to count today, but I'm sure Tim Sr. should win, since I only did 46% of the female weight he will most likely be able to do more (but today wasn't about the competion for me, I really just wanted to get better).

I worked a little on squats and will be trying something new for my warm ups and I wanted to try pull-ups but there wasn't any time I'll try to show up tomorrow to see if I can work on doing some band pull-ups. It will most likely just be kipping practice without the pull-up but I really want to be able to do a pull-up since I have never done one in my entire lifetime. Hey just look at it this way I'm deffinately the one you want to be with if we are being chased by a tiger and the only thing that stands between us and freedom is a balcony.

Monday and Tuesday Workout July 6,7 2009

Overslept for the 5am workout but made it to the 8:30 workout. Came close to bringing down Jana's posted time however fell short by a matter of a few minutes. Was it the heat???? Don't know just know it was all I had.

Tuesday ---for some reason I get inspired to show up for the Tuesday workout. Targetted Tim Jr posted time.........fell a little short when I failed to slam the med ball on the floor for the 24 th time. ( I had the ball overhead when Matt called 25 for the next round) A little short again.

In retrospect, getting closer to getting those valuable trophies is what I am focussed on.

It's a period of regrouping and reconfiguring the strategy of the Czechs.

Later
Tim Sr

New Trophy

OK, since last week was the official first week we have a winner of the Firework Batman. And the winner is drum roll please........ Jana! With one win on Tuesday (2 Jana; 1 Tim Sr.) and a forfit from Tim on Thursday (2 Jana; 0 Tim Sr.) and a makeup for Tim on Friday (0 Jana; 2 Tim Sr.) and closed Saturday (no points for either team [Jana still thinks she should get a point for showing up, but will just leave it like it is]). Total points 4 Jana; 3 Tim Sr. Everyone did a great job way to go!

Jana said "I'd like to thank my husband and my son for all of their support" Tim Sr. Said "No comment." (but it should be noted to look at his most recent comment in his only post.)


This weeks trophy is from the Home of Jana Janak. It is the Wish Bear from Care Bears. Wish bear has been in the Janak Jr. family since 2002 given to her by a dear friend and because it was a gift to her she would be very disheartend to loose it. Notice it's tufft of hair on top of it's head. Does it remind you of anybody you know?

WOD 7/6/09

3 rounds for time:
400m
25 hang power cleans (95m; 65f)
25 ab mat sit-ups

So last night I was talking to Tim Sr and we agreed to come Mon, Wed, and Fri this week. I got to Crossfit and he wasn't there. So I said to myself "he must have thought I would come at 5:45 today." So I did the work out with only sets of 20 instead of 25 and I did the 55lbs instead of the 65lbs. There were 4 people on the same bar so we broke another one down and I got paired up with Mateo (he must be in Jr. High). While I was comming back from my first 400m CFCMatt started the next group. "Oh crap," I thought to myself "this kid is going to get stuck behind me." So I tried to pick up my pace even more ( I was alredy going fast, for me). Mateo was always on my heels. He would run and do ab mat sit-ups while I did my hang power cleans. I finished in 17:31. Then I ran out to catch my husband and son in the parking lot so Tim Jr. could do his workout. As I got into my car I thought that I saw Tim Sr. pull up. "Oh, good," I thought to myself "he did show up." NOT!!!! After Tim Jr. got back I asked how dad did he told me dad never showed up! What??? I had to give him a call but there was no answer. About 15 min later I hear my phone ringing and on the other side of the line was the groggy voice of Tim Sr. He slept in and here I thought ok so we'll go together at 5:00am and I'll let Tim Jr. sleep in so dad and I can go together. So, He said that he would go at 8:30 today. We'll see.

WOD 7/2/09

Back Squats 3-3-3-3-3-3 max weight

OK, so Tim so has me today. It is a weight lifting day. He just has to show up. His warm-up is probably my max weight.

I started with Casey and Marnie then they said their previous max weights (135 and 185) and I knew I paired up with the wrong girls. They would have to take off tons of weight everytime I had to go. I didn't want that to happen so I paired up with Monica and Kathrine. They are usually at about the same weight that I can do. Sorry Casey and Marnie, I wanted to but you two are power houses compared to me. You were so sweet for wanting me to stay with you, but I didn't want you to have all that extra work. Great work outs by the way. Y'all started with what I finished with.

Jana 70-83-88-93-98-100